started a long ride this morning with rob and called it quits shortly after the rain started. we were wet and freezy so we tucked our tails between or legs and turned around.

afternoon ride with keith. ez riding with 2 hard 8mile loops on s. mopac.

morning swim (END): 500mix, 2x200sidekicks w/ fins, 4x100drills M/S: 1/2/3/4/5/3/2/100 N/S (pull buoy on 200s and 400s), 200ez

afternoon tempo run - pace felt good from start to finish

core workout at lunch

morning run on tready (FARTLEK): 15min warm, 1/1.5/2/1.5/1min intervals at 5:45pace with 2min RI @ 7min pace, 5min cool

evening trainer ride (ME): 20min warm, 30min high Z2/Z3 effort (HR 130), 5min cool

leg weights at lunch

lunch run on the tready: progressive run (increase pace every 5min by 30sec starting at 8:30 and ending at 6min pace and then 10min cooldown at 7-8min pace)

evening trainer ride (STR): 20min warm, 15/10/5min big ring/low cadence w/ 5min RI, 10X 2min Z4/1min RI, 5min cool

morning swim: got to pool late so cut straight swim short. stroke came ez, feel it getting stronger on the pull phase.

upper body weights at lunch